Monday, January 30, 2017

Weightlifting
Power snatch + Full Snatch (12 min. EMOM -Power snatch + Full Snatch)
Power snatch + Full Snatch
Weightlifting
Back Squat (12 min. - Every 2 min. -2 BS)
Metcon
Metcon (Time)
3 sets as warmup:
5 sec. arch hold +
5 sec. hollow hold +
3 H/A swings on rings +
3 MU
Metcon
Metcon (AMRAP - Reps)
21 rounds - AMRAP -:40 sec. on/:20 sec. off
rd 1-DB thrusters 35/25s
rd 2-double unders
rd 3-Russian KB swings 70/55
*the goal is to find a pace in each 60 sec. timeframe that you can work the entire time

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